Start by kneeling with your hips sitting back on your heels. If this is enough and you’re already feeling a stretch in the fronts of the thighs, you can stay here. If you can find more depth take your feet wide of your hips and take you sitting bones to the floor (you can also sit on a block or blanket if you can’t quite make it to the floor.
There are many choices here. You can stay upright. You can lean back over one (or several) bolsters, come back to your elbows (on the floor or on a bolster) or lay flat with no props to create a compression in the lower back and an opening in the fronts of the hips.
To exit the pose, keep your chin tucked and use your arms to assist you. You can roll to one side, or lift yourself up to unravel your legs. Move slowly and gently here.
Stretches fronts of thighs/hips
Compresses lower back (if reclined)
Stretches belly & chest (if reclined)
Stretches front of knees & top of ankles
Contraindications: Knee injuries, lower back injuries, ankle injuries
Props: As many as you need. Bolsters, blocks, blankets, towels. Anything that supports you in this pose.